Below I have reproduced an email I sent around to my clients this morning...
I received the email below from Purifyne juice company (www.purifyne.com) today. It has a lot of good recommendations for those that suffer from Indigestion.
It reminded me how important The Digestive System is for anyone who has training goals. This system is arguably the most important body system. Before beginning a new nutritional and exercise lifestyle, I recommend all my clients undergo the 10 Day Cleanse. The reason being is that the cleanse is designed to give your digestive system, amongst others, a clean out and should leave you in better health as a result.
I recommend that everyone should then take the Nature’s Sunshine Lifestyle Analysis. Many clients will still score high on the Digestive section of the Lifestyle Analysis, in which case they need a longer (3 months) focused protocol. Having said that, I believe that all my clients should consider taking Food Enzymes or Proactazyme (plant based enzymes).
I wrote a blog in May this year on how everyone could benefit from taking plant based enzymes like Proactazyme (I’ll discuss this product further below) in which I drew the clever analogy (if I do say so myself) of trying to build a house without being able to unwrap the materials.
http://strengthandconditioningcoach.blogspot.com/2010/05/you-cant-build-house-without-right.html
The Digestive System
Your digestive system is made up of every bodily organ in a sense that is involved in the consumption and assimilation of food. The major organs involved within digestion are the liver, stomach, small intestine and large intestine.
I believe it was world famous strength coach, Charles Poliquin, who said, ‘It is not what you eat but what you break down and absorb.’
Effect on body fat
The aim should always be to get your digestive system as healthy as possible and as a consequence will help you drop body fat and feel incredible. The digestive system breaks down food, extracting nutrients and assimilating them for use throughout the body but only if the system is healthy. If not the body will commonly experience indigestion, heartburn, insufficient enzymes, acid reflux, stomach ulcers, stomach cramps and increased body fat.
Improper digestion is commonly the cause of weight gain in a lot of my clients. Clients with poor digestion therefore find it very difficult to lose body fat irrespective of the exercise they do and foods they eat! So it is important to address these problems early on in your programme or you may become disheartened due to a lack of results.
Solutions
As previously discussed, you should always start with a 10 day cleanse. Following the cleanse, conduct a lifestyle analysis. If the digestive system comes up as the highest priority, even after the cleanse then you will need some extra support.
Key system product: Proactazyme
Proactazyme is an effective digestive aid and is the fundamental supplement you should use when building a digestive system supplement protocol. The blend of herbs that make up Proactazyme contain plant enzymes which are often missing in a modern day diet. This combination contains 6 natural enzymes, protease, amylase, glucoamylase, lipase, pectinase and cellulose.
IMPORTANT NOTE: When you undergo a protocol based on the results of the Lifestyle Analysis, you have to strictly adhere to this protocol for a minimum of 3 months. Even if your body starts to feel better in the first few weeks, it takes at least 3 months for the body to develop its own defense system to cope without the supporting supplements. Always remember that Nature’s Sunshine offer a 90 day, 100% money back guarantee this approach so you can offer that to help reassure your clients! If you’re a member of the EMPT team then drop me an email or call if you have any questions.
If the Lifestyle Analysis, does reveal that your Digestive System does need some extra support, contact me on the details below [make a comment] and we can discuss what other products may be beneficial for your particular symptoms.
Thursday, 11 November 2010
Thursday, 23 September 2010
Great Interview with clinical nutritionist, Dr Rakowski
I read this interview a while back now and thought to share some extracts from it but it slipped my mind. I just rediscovered it so I thought I'd finally get around to sharing.
Firstly, Dr Rakowski is the clinic director of the Natural Medicine Center in Houston, Texas, and his patient base includes professional athletes, healthy people wanting to improve their quality of life, and critically ill patients looking for new, natural treatments that offer hope.
Here are some of Dr Rakowski's answers to questions posed to him during a break in a nutritional seminar he was giving...
KG: What makes your seminars on nutrition different from others?
RR: I think that when others teach seminars on nutrition, they often get lost in the details – they don’t show the big picture. There’s a reason why nutrition works, and the reason is people are malnourished. The reason people are malnourished is we have depleted the soil over the past half century by using fertilizers that contain nitrogen, phosphorus and potassium. It takes 17 elements to make a healthy plant, and we only put three back in. So what happens is this malnutrition in the plants becomes malnutrition in the animals and becomes malnutrition in humans.
KG: Are there additional problems with the pesticides we use?
RR: Here is the problem. When plants become progressively weak from being malnourished, they can’t defend themselves against bugs, so we give them pesticides. And we use a billon tons of pesticides – a billion tons! – in one country. Well, it takes a lot of energy in humans to detoxify; the food we are eating doesn’t have it, and the result is emotional and physical problems. But instead of looking at nutrition, our nation turns to drugs.
KG: The idea that all you need to do in regard to nutrition is to eat healthy is not true?
RR: It certainly won’t be sufficient for anyone who is doing something with their body other than sitting at a computer all day long. If you’re trying to compete on an elite level, the person who has the best nutrient status and the least amount of toxins is going to win, all things else being equal. I agree that we should get most of our nutrients from food. Taking supplements in the absence of a good diet is still a poor diet with supplements. What you want is a great diet, but even with that the literature suggests that a great diet is not sufficient to reestablish depleted systems – that a sick body can’t bounce back without supplementation.
KG: Isn’t it better to get nutrition from food sources whenever possible because supplements are not as readily absorbed by the body?
RR: Are there differences in the absorption of supplements? Absolutely. But you take any mineral out there, the body absorbs minerals better with certain amino acids attached to them. It’s like the fast pass through the expressway. You get a mineral tied to the amino acid and you’ll absorb it better. Certain amino acids tend to target certain cell types in the body more effectively.
KG: There is so much information available about nutrition. Do you believe that people now are more knowledgeable about nutrition?
RR: It’s very chic to know about nutrition. The nutrition market is exploding, but where there is opportunity, there will be opportunists. With increasing nutrition knowledge, we have advanced nutrition science, high-level manufacturing with quality assurance, and good products that are helping sick people get better faster. But the opportunists will make big bucks by putting a label on supplements that look good but are pure garbage because they are barely absorbed.
KG: The International Olympic Committee reported that over 14.8 percent of the 634 nutritional supplements they tested from 215 different suppliers were tainted with substances that would show up on a drug test. Does this surprise you?
RR: I’m surprised that number is not much higher. There is a group called Consumer Labs that went to health food stores and found that half the stuff sold didn’t have what the label claimed and a high portion was tainted.
RR: They must do their due diligence and find the good suppliers. The baseline certification is called GMP certification, good manufacturing practices. There are several organizations that do this type of testing.
KG: For the average person, is there any specific book on nutrition you would recommend?
RR: You don’t need a book. Jack LaLanne said it best, “If God made it, it’s OK. If man made it, don’t touch it. Now what food isn’t tainted? Almost none, so you have to go with whole, organic produce, grass-fed beef and free-range chickens.
KG: What are the basic supplements the average person needs?
RR: Everyone needs a multivitamin, plant nutrients and omega 3's. You need a multivitamin, because you are not getting enough of these nutrients from food. And omega-3s, because our food supply is deficient in omega-3s and can reduce heart attacks, strokes and cancer by 13 different mechanisms. New data suggests that it may take as many as 13 servings of fruits and vegetables to prevent cancer. Almost no person ingests this amount.
KG: Why is Oprah fat?
RR: Why is everyone else fat? Stress…toxins…malnutrition. I guarantee you, you give me Oprah and let me completely control her diet and exercise for a year and she’ll be a different Oprah. I wish that Oprah would recognize that her acceptance of obesity has the potential to jeopardize the health of our country and world.
KG: Do you like the work Arnold Schwarzenegger is doing promoting good health in this country?
RR: It’s funny. One politician wanted to make Arnold the head of health in this country. Have you seen a picture of Arnold lately? There’s a phrase, “A true master is always on top of his game.” Arnold has man boobs right now, and I would challenge him to get rid of them, because he can. But he’s leading the political life – he even has a cigar smoking area. Pathetic.
KG: What do you think about asking your doctor for advice on nutrition?
RR: What do MOST MDs know about nutrition? MOST don’t study it. What do MOST know about exercise? “Go for a walk”? This is not where we need to be.
Dr Rakowski has highlighted several of the reason that I advocate supplementation and distribute Nature's Sunshine products. They are 'the highest quality Herbal, Vitamin, Mineral and Nutritional supplements worldwide'. They use over 300 tests and procedures to ensure the premium quality of their products and are backed by a 100 percent premium quality guarantee. They test for purity and potency of ingredients and finished products are also tested to assure that all label claims are met. Raw materials, including herbs, are tested for unwanted contamination such as arsenic, lead, aluminum and cadmium, as well as bacterial infestation.
All their products are organically grown, not synthetic, and most of them are chelated, which means bound to a specific amino acid, so they act like real food and are readily absorbed by the body thus effective!
I, like the good doctor, recommend that everyone take the Daily Essentials of a Super Supplemental Vitamins and Minerals and Omega 3 Essential Fatty Acids, as well as Food Enzymes to help breakdown the food they eat, so that all the nutrients can be absorbed. I also recommend that each of my clients complete the Healthy Starter pack protocol, at the start of any new exercise and nutrition lifestyle, and at regular intervals, to clease the body of toxins and cellualr waste.
As the doctor points out, 'a great diet is not sufficient to reestablish depleted systems – that a sick body can’t bounce back without supplementation'. That is why Nature's Sunshine has developed the Healthy Lifestyle Analysis and Body Systems products. The questionaire can determine which of your body systems are deficient and recommend a specific product to rebuild that system.
Firstly, Dr Rakowski is the clinic director of the Natural Medicine Center in Houston, Texas, and his patient base includes professional athletes, healthy people wanting to improve their quality of life, and critically ill patients looking for new, natural treatments that offer hope.
Here are some of Dr Rakowski's answers to questions posed to him during a break in a nutritional seminar he was giving...
KG: What makes your seminars on nutrition different from others?
RR: I think that when others teach seminars on nutrition, they often get lost in the details – they don’t show the big picture. There’s a reason why nutrition works, and the reason is people are malnourished. The reason people are malnourished is we have depleted the soil over the past half century by using fertilizers that contain nitrogen, phosphorus and potassium. It takes 17 elements to make a healthy plant, and we only put three back in. So what happens is this malnutrition in the plants becomes malnutrition in the animals and becomes malnutrition in humans.
KG: Are there additional problems with the pesticides we use?
RR: Here is the problem. When plants become progressively weak from being malnourished, they can’t defend themselves against bugs, so we give them pesticides. And we use a billon tons of pesticides – a billion tons! – in one country. Well, it takes a lot of energy in humans to detoxify; the food we are eating doesn’t have it, and the result is emotional and physical problems. But instead of looking at nutrition, our nation turns to drugs.
KG: The idea that all you need to do in regard to nutrition is to eat healthy is not true?
RR: It certainly won’t be sufficient for anyone who is doing something with their body other than sitting at a computer all day long. If you’re trying to compete on an elite level, the person who has the best nutrient status and the least amount of toxins is going to win, all things else being equal. I agree that we should get most of our nutrients from food. Taking supplements in the absence of a good diet is still a poor diet with supplements. What you want is a great diet, but even with that the literature suggests that a great diet is not sufficient to reestablish depleted systems – that a sick body can’t bounce back without supplementation.
KG: Isn’t it better to get nutrition from food sources whenever possible because supplements are not as readily absorbed by the body?
RR: Are there differences in the absorption of supplements? Absolutely. But you take any mineral out there, the body absorbs minerals better with certain amino acids attached to them. It’s like the fast pass through the expressway. You get a mineral tied to the amino acid and you’ll absorb it better. Certain amino acids tend to target certain cell types in the body more effectively.
KG: There is so much information available about nutrition. Do you believe that people now are more knowledgeable about nutrition?
RR: It’s very chic to know about nutrition. The nutrition market is exploding, but where there is opportunity, there will be opportunists. With increasing nutrition knowledge, we have advanced nutrition science, high-level manufacturing with quality assurance, and good products that are helping sick people get better faster. But the opportunists will make big bucks by putting a label on supplements that look good but are pure garbage because they are barely absorbed.
KG: The International Olympic Committee reported that over 14.8 percent of the 634 nutritional supplements they tested from 215 different suppliers were tainted with substances that would show up on a drug test. Does this surprise you?
RR: I’m surprised that number is not much higher. There is a group called Consumer Labs that went to health food stores and found that half the stuff sold didn’t have what the label claimed and a high portion was tainted.
RR: They must do their due diligence and find the good suppliers. The baseline certification is called GMP certification, good manufacturing practices. There are several organizations that do this type of testing.
KG: For the average person, is there any specific book on nutrition you would recommend?
RR: You don’t need a book. Jack LaLanne said it best, “If God made it, it’s OK. If man made it, don’t touch it. Now what food isn’t tainted? Almost none, so you have to go with whole, organic produce, grass-fed beef and free-range chickens.
KG: What are the basic supplements the average person needs?
RR: Everyone needs a multivitamin, plant nutrients and omega 3's. You need a multivitamin, because you are not getting enough of these nutrients from food. And omega-3s, because our food supply is deficient in omega-3s and can reduce heart attacks, strokes and cancer by 13 different mechanisms. New data suggests that it may take as many as 13 servings of fruits and vegetables to prevent cancer. Almost no person ingests this amount.
KG: Why is Oprah fat?
RR: Why is everyone else fat? Stress…toxins…malnutrition. I guarantee you, you give me Oprah and let me completely control her diet and exercise for a year and she’ll be a different Oprah. I wish that Oprah would recognize that her acceptance of obesity has the potential to jeopardize the health of our country and world.
KG: Do you like the work Arnold Schwarzenegger is doing promoting good health in this country?
RR: It’s funny. One politician wanted to make Arnold the head of health in this country. Have you seen a picture of Arnold lately? There’s a phrase, “A true master is always on top of his game.” Arnold has man boobs right now, and I would challenge him to get rid of them, because he can. But he’s leading the political life – he even has a cigar smoking area. Pathetic.
KG: What do you think about asking your doctor for advice on nutrition?
RR: What do MOST MDs know about nutrition? MOST don’t study it. What do MOST know about exercise? “Go for a walk”? This is not where we need to be.
Dr Rakowski has highlighted several of the reason that I advocate supplementation and distribute Nature's Sunshine products. They are 'the highest quality Herbal, Vitamin, Mineral and Nutritional supplements worldwide'. They use over 300 tests and procedures to ensure the premium quality of their products and are backed by a 100 percent premium quality guarantee. They test for purity and potency of ingredients and finished products are also tested to assure that all label claims are met. Raw materials, including herbs, are tested for unwanted contamination such as arsenic, lead, aluminum and cadmium, as well as bacterial infestation.
All their products are organically grown, not synthetic, and most of them are chelated, which means bound to a specific amino acid, so they act like real food and are readily absorbed by the body thus effective!
I, like the good doctor, recommend that everyone take the Daily Essentials of a Super Supplemental Vitamins and Minerals and Omega 3 Essential Fatty Acids, as well as Food Enzymes to help breakdown the food they eat, so that all the nutrients can be absorbed. I also recommend that each of my clients complete the Healthy Starter pack protocol, at the start of any new exercise and nutrition lifestyle, and at regular intervals, to clease the body of toxins and cellualr waste.
As the doctor points out, 'a great diet is not sufficient to reestablish depleted systems – that a sick body can’t bounce back without supplementation'. That is why Nature's Sunshine has developed the Healthy Lifestyle Analysis and Body Systems products. The questionaire can determine which of your body systems are deficient and recommend a specific product to rebuild that system.
Monday, 20 September 2010
Reducing fat deposits on the hips and butt in women
I was reading an article recently by Charles Poliquin on disruptions in the female endocrine system and how it can cause fat accumulation on the butt and thighs. Given that losing subcutaneous fat off that region is one of the primary goals of most women, I thought I might share the following extract from the article...
You don't have to understand all the biochemistry, just the take home point at the end. Given that a lot of women, particularly young, career focussed women, take the pill, get sick a lot and take antibiotics, suffer from stomach issues and are highly stressed, they may want to start supplementing with good bacteria.
As stated previously, I recommend Natures Sunshine health supplements. Here is the link for their Bifidophilus product.
http://naturessunshine.eu/uk/optimiseperformanceandwellbeing/index.asp?act=moreinfo&id=103&subcat=
I would also recommend that everyone but particularly women that fit this description, take the Healthy Lifestyle Analysis on the website. I'm fairly certain these women will come out needing the Nutri-Calm stress relief product.
improper levels of the right elements in the gut flora can impact the amount of fat on your legs. Let me explain. One of the ways the body excretes the bad types of endogenous estrogens, and xeno-estrogens is through a process called glucuronidation. In this chemical process, there is binding of the given estrogen to glucuronic acid via a glycosidic bond. The human body also uses this detoxification process to excrete a large variety of molecules, including many pollutants and pharmaceuticals to name a few. The problem is that when you have bad gut flora there is an abundance of this enzyme called Beta-glucuronidase. This enzyme has the nasty habit of breaking the bond between the nasty estrogen and its escort the glucuronic acid, which means that the bad estrogen goes back into circulation. When the gut flora is optimal, the activity of the beta-glucuronidase diminishes.
Now, why do you get poor gut flora? Oral contraceptives use, frequent antibiotic use, intestinal pathogens, stress and a host of other factors can be blamed. The point being: bad gut flora can lead to fat legs.
You don't have to understand all the biochemistry, just the take home point at the end. Given that a lot of women, particularly young, career focussed women, take the pill, get sick a lot and take antibiotics, suffer from stomach issues and are highly stressed, they may want to start supplementing with good bacteria.
As stated previously, I recommend Natures Sunshine health supplements. Here is the link for their Bifidophilus product.
http://naturessunshine.eu/uk/optimiseperformanceandwellbeing/index.asp?act=moreinfo&id=103&subcat=
I would also recommend that everyone but particularly women that fit this description, take the Healthy Lifestyle Analysis on the website. I'm fairly certain these women will come out needing the Nutri-Calm stress relief product.
Friday, 17 September 2010
'15 Foods That Will Help You Lose Belly Fat'... my comments
There has been a lot of promotion online, by nutritionist and personal trainers like Joel Marion, Craig Ballantyne and Jesse Cannone, of Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report. I have reproduced the list here and added my own comments. I agree with a lot of what he has to say...
15 Foods That Kill Belly Fat Fast
1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!
2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.
3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.
These first three points all relate to 'good' fats. I am a huge fan of omega 3 fatty essential fatty acids! If you haven't already read it (or if you have), click now on this link to read the blog I wrote in the last year on how amazing these are for your health. The most important point in relation to this subject, omega 3s increases metabolic rate and leads to a reduction in fat mass and increases in lean mass!
4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!
My clients who have received and read my guides to eating for weight loss will know that I endorse eating unrestricted amounts of certain vegetables, including the ones mentioned above, even when on a fat loss programme.
5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.
I am a big fan of eggs. I carry hard boiled eggs around with me to snack on every day I'm at work. Another big fan is is certified nutritionist and personal trainer, Mike Geary. Read his blog on eggs here.
I advovate a version of the Poliquin 'Meat and Nut Breakfast'. I am not as hardline as Monsieur Poliquin. What my rules basically boil down to are eating a no carb, high protein, high essential fat breakfast. Recently this has, for me, meant having a four white and two yolk omlette for breakfast, with half an avocado (See no. 1)
6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.
Most of my clients and, certainly, my fiancee know that I love dark chocolate!
7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.
Just not first thing in the morning. Have the protein and fat breakfast then this mid-morning.
8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.
9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.)
10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).
11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.
I add Chinese 5 Spice to my omlette in the morning and pure cinnamon powder to my after workout shake for this very reason.
12. Chilli Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.
13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”)
14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.
15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.
There you go! That is my take on Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report. Pretty spot on if you ask me!
15 Foods That Kill Belly Fat Fast
1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!
2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.
3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.
These first three points all relate to 'good' fats. I am a huge fan of omega 3 fatty essential fatty acids! If you haven't already read it (or if you have), click now on this link to read the blog I wrote in the last year on how amazing these are for your health. The most important point in relation to this subject, omega 3s increases metabolic rate and leads to a reduction in fat mass and increases in lean mass!
4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!
My clients who have received and read my guides to eating for weight loss will know that I endorse eating unrestricted amounts of certain vegetables, including the ones mentioned above, even when on a fat loss programme.
5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.
I am a big fan of eggs. I carry hard boiled eggs around with me to snack on every day I'm at work. Another big fan is is certified nutritionist and personal trainer, Mike Geary. Read his blog on eggs here.
I advovate a version of the Poliquin 'Meat and Nut Breakfast'. I am not as hardline as Monsieur Poliquin. What my rules basically boil down to are eating a no carb, high protein, high essential fat breakfast. Recently this has, for me, meant having a four white and two yolk omlette for breakfast, with half an avocado (See no. 1)
6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.
Most of my clients and, certainly, my fiancee know that I love dark chocolate!
7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.
Just not first thing in the morning. Have the protein and fat breakfast then this mid-morning.
8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.
9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.)
10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).
11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.
I add Chinese 5 Spice to my omlette in the morning and pure cinnamon powder to my after workout shake for this very reason.
12. Chilli Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.
13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”)
14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.
15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.
There you go! That is my take on Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report. Pretty spot on if you ask me!
Wednesday, 30 June 2010
Food Allergy Protection
Food allergies can be defined as an antibody (immune system) response to a food antigen (irritant) leading to symptoms. That is, the immune system attacks food as if it was a foreign invader. Allergy symptoms can range in severity from barely perceptible to life-threatening depending on how the immune system reacts.
To protect the body against the irritating nature of food, the alimentary canal lining must be not damaged to allow digestion and absorption. If food is not broken down correctly, large particles of food can be interpreted by the body as foreign invaders.
The digestive tract is the barrier that blocks these particles from entering into the blood so it must be healthy (i.e. no holes or leaks).
Certain foods are more irritating than others hence why more people are allergic to these than others, eg. peanuts, shellfish, strawberries, chocolate, wheat, eggs and dairy.
To help prevent food allergies, you need to firstly break down your food correctly and secondly have an intact digestive tract.
The follow protocol of supplements can help you achieve both these goals:-
To protect the body against the irritating nature of food, the alimentary canal lining must be not damaged to allow digestion and absorption. If food is not broken down correctly, large particles of food can be interpreted by the body as foreign invaders.
The digestive tract is the barrier that blocks these particles from entering into the blood so it must be healthy (i.e. no holes or leaks).
Certain foods are more irritating than others hence why more people are allergic to these than others, eg. peanuts, shellfish, strawberries, chocolate, wheat, eggs and dairy.
To help prevent food allergies, you need to firstly break down your food correctly and secondly have an intact digestive tract.
The follow protocol of supplements can help you achieve both these goals:-
- Food enzymes which break down food compounds for assimilation into the bloodstream. Proactazynme is a fantastic general purpose enzyme supplement from plant sources containing, protease, amylase, glucoamylase, lipase, pectinase and cellulase. It helps the body digest all food types and helps break down difficult to digest foods.
- Bowel Build contains betaine HCl, pepsin and pancreatin to help break down food particles; psyllium hulls, kelp plant and chlorophyll to provide needed bulk, encourage proper flow of waste and detoxify the digestive system; vitamin A (beta-carotene), vitamin C and vitamin E (d-alpha tocopherol), zinc (gluconate) and selenium (amino acid chelate) to provide anti-oxidants and to help the production of antibodies; marshmallow root and parthenium root to soothe the mucosal tissue and help create sufficient mucus as a protective barrier; and ginger root serves as an anti-inflammatory. See your health care provider prior to use if you are pregnant or nursing. May cause a reaction in persons allergic to inhaled or ingested psyllium.
- Marshmallow & Chamomile Combination contains both marshmallow root and slippery elm which nourishes the mucosal tissue allowing the lower bowl to function properly.
- Una De Gato (Cat's Claw) is considered equal, if not superior, to the world’s foremost immune fortifying herbs, echinacea, golden seal, pau d’arco, garlic and siberian ginseng, as well as helping mucous production in the digestive tract.
Friday, 25 June 2010
Fat Loss Don’ts: Skipping Meals and Starvation
A good summary of some of my previous blogs/post, and some supplement recommedations for those who's goal is Fat Loss
Fat Loss Don’ts: Skipping Meals and Starvation
Fat Loss Don’ts: Skipping Meals and Starvation
Wednesday, 23 June 2010
General Natural Support for Menopausal Women
If you read my last blog and want some extra support with your peri-menopause, during menopause and post-menopause, the following herbs can help:
- Skeletal Strength is a comprehensive supplement which provides Calcium, Magnesium and Vitamin D which supports bone health and prevents osteoporosis.
- Black Cohosh & Licorice Combination is designed to nourish the adrenal glands and support the glandular system.Black Cohosh with Dong Quai. Widely known for its ability to help support the mature woman’s body as she encounters normal glandular imbalances and physical changes. Particularly good at controlling hot flushes.
- Flaxseed Oil provides support to the cadiovascular and glandular systems.
- Nutri-Calm. Almost everyone should be taking this. Full of Vitamin Bs and C to feed the nervous system and help de-stress you.
- Phyto-Soy. Evidence continues to mount supporting the benefits of high levels of genistein, a particular isoflavonoid in soy that helps protect the body. Soy can help regulate the levels of oestrogen in your body.
Great Advice For Post Menopausal Woman
I recently read a great interview between Tom Venuto and David Grisaffi. David had some particularly great advice for post-menopausal women:
- Focus on health, especially heart health, and the fat will come off.
- Get you blood work done and know your numbers.
- Be advised that a Statin drug causes a dramatic decrease in Co Enzyme Q 10 or CoQ10. This naturally occurring antioxidant is needed for cellular energy in the heart and brain.
- Exercise is a great way to deal with menopause. It increases the blood flow in and around the heart. Walk if you can’t do anything else.
- Monitor blood sugar. When that is too high, it oxidizes in your blood vessels. With high blood sugar, increased insulin is released to normalize your blood sugar and that takes the extra sugar to FAT STORES.
- All chronic diseases are associated with insulin dysfunction and glycemic stress? The cluster of symptoms is known as Syndrome X and on your road to syndrome X you may also experience problems with nighttime eating, insomnia, fluid retention, aches and pains, PMS, and much more. When you have syndrome X, your risk for heart disease, diabetes, breast cancer, hypertension obesity, high cholesterol, and lack of ovulation all go up quickly.
- Excess body fat also produces it own chemicals that contribute to heart disease. Balancing your hormones in middle age is easier than you think.
- Most problems can be managed with proper diet and exercise.
Tuesday, 22 June 2010
Ideal Before, During and After Workout Stacks For General Weight Maintenance and Fitness
Regardless of your exercise goal but particularly if you wish to lose excess fat, you could not go far wrong with the following supplementation protocol to maximise your results.
Pre-Workout Stack
The goal of the peri-workout protcol is to increase the intensity of your workout, which translates into faster and greater gains.
45 minutes before your exercise session, consume
The goal of during workout supplementation is to keep energy and training drive and minimize catabolism
Different sized people will need differnt amounts of these supplements
Post-Workout Stack
In a shaker I add 500ml of milk then top it up with water, to which I add:-
Pre-Workout Stack
The goal of the peri-workout protcol is to increase the intensity of your workout, which translates into faster and greater gains.
45 minutes before your exercise session, consume
- Solstic Energy sachet mixed with water,
- Vitamin B Complex 1 tablet
Involved in the release of energy and sysnthesis of protein. - Gingko Biloba 1 tablet
A powerful free radical scavenger, ginkgo helps protect blood vessels and optimises the amount of oxygen supplied to brain cells.During Workout Stack
The goal of during workout supplementation is to keep energy and training drive and minimize catabolism
Different sized people will need differnt amounts of these supplements
Post-Workout Stack
In a shaker I add 500ml of milk then top it up with water, to which I add:-
- 2 scoops of chocolate SynerProtein
- 2 Omega 3 EPA capsules
Sunday, 20 June 2010
Tuesday, 15 June 2010
Central Asia Trip
I had a request to post some pics from my trip to Mongolia and Korea so here they are.
That is just some of them but you get the idea of what Mongolian country side and living is like. Ulanbutaar was much more built up and much more of a city.
When I get a sec, I may upload some more and some of Korea.
That is just some of them but you get the idea of what Mongolian country side and living is like. Ulanbutaar was much more built up and much more of a city.
When I get a sec, I may upload some more and some of Korea.
Saturday, 12 June 2010
I hold these truths to be self-evident, that NOT all supplements are created equal
A lot of people are supplementing their diet these days, either because they know why we need to supplement or they are blindly taking the latest fad pill. Either way, you need to know that what you are taking is actually giving you the nutrients that you seek, and that comes down to one word: quality. Quality ingredients and quality manufacturing processes.
For some products, you can save and skimp on quality. For example, you could buy a cheap mp3 player. It won't have all the cool features, will have less storage space, run slower and probably fall apart or stop working sooner than the more expensive versions. But initially, the function will be the same. You will be able to listen to your music files.
With nutrition, it is a whole other story. If your products are made from low quality ingredients or produced through less than the best quality procedures, they will not work at all. Then you will literally be pissing your money down the drain.
The supplements industry is not regulated like the food and drug industry. If you buy an over the counter pain killer, like paracetamol or ibuprofen, in the name brand and the generic brand, the active ingredients are going to be the same.
An interesting example, given in a recent blog, is Black Cohosh, an excellent supplement for menopausal women. The article highlighted that though the label might say black cohosh, it might not be the right genus nor extracted from the root instead of the leaves nor standardised for triterpene glycosides (the key active constituent). Studies have only been done on the former of all these conditions. Natures Sunshine Black Cohosh products (both with Licorice Combination and with Dong Quai) fulfill all these standards.
Another consideration when it comes to quality must be what is in the bottle, as well as the active ingredient that it states on the label. This means that there should not be a heap of garbage and filler in the product. A lot of supplements on the market are synthetic and filled with sugar and other starchy fillers.
The product should also only contain what it is suppose to and no other active ingredients- some 'herbal' formulas were recently found in North America to contain pharmaceutical drugs!
Also, is there the correct ingredients in the product to facilitate the active ingredient working. For example, some calcium supplements may contain just pure calcium carbonate, but the body needs both calcium and magnesium along with Vitamin D and other minerals to build bones. Pure calcium carbonate will only succeed in neutralising your stomach acid, leading to reduced absorption of other nutrients and digestive problems.
For some products, you can save and skimp on quality. For example, you could buy a cheap mp3 player. It won't have all the cool features, will have less storage space, run slower and probably fall apart or stop working sooner than the more expensive versions. But initially, the function will be the same. You will be able to listen to your music files.
With nutrition, it is a whole other story. If your products are made from low quality ingredients or produced through less than the best quality procedures, they will not work at all. Then you will literally be pissing your money down the drain.
The supplements industry is not regulated like the food and drug industry. If you buy an over the counter pain killer, like paracetamol or ibuprofen, in the name brand and the generic brand, the active ingredients are going to be the same.
An interesting example, given in a recent blog, is Black Cohosh, an excellent supplement for menopausal women. The article highlighted that though the label might say black cohosh, it might not be the right genus nor extracted from the root instead of the leaves nor standardised for triterpene glycosides (the key active constituent). Studies have only been done on the former of all these conditions. Natures Sunshine Black Cohosh products (both with Licorice Combination and with Dong Quai) fulfill all these standards.
Another consideration when it comes to quality must be what is in the bottle, as well as the active ingredient that it states on the label. This means that there should not be a heap of garbage and filler in the product. A lot of supplements on the market are synthetic and filled with sugar and other starchy fillers.
The product should also only contain what it is suppose to and no other active ingredients- some 'herbal' formulas were recently found in North America to contain pharmaceutical drugs!
Also, is there the correct ingredients in the product to facilitate the active ingredient working. For example, some calcium supplements may contain just pure calcium carbonate, but the body needs both calcium and magnesium along with Vitamin D and other minerals to build bones. Pure calcium carbonate will only succeed in neutralising your stomach acid, leading to reduced absorption of other nutrients and digestive problems.
So, unlike people, not all supplements were created equal. That is why I recommend Natures Sunshine products. They use over 300 tests and procedures to ensure the premium quality of their products and are backed by a 100 percent premium quality guarantee. They test for purity and potency of ingredients and finished products are also tested to assure that all label claims are met. Raw materials, including herbs, are tested for unwanted contamination such as arsenic, lead, aluminum and cadmium, as well as bacterial infestation.
Friday, 21 May 2010
http://www.inspiringfitness.co.uk/;news;item/3/67/t/Reduce+The+Effects+Injuries+Have+On+Your+Workouts/
I have expanded on the information provided by the EIS on preventing and recovering from injury
http://www.inspiringfitness.co.uk/;news;item/3/67/t/Reduce+The+Effects+Injuries+Have+On+Your+Workouts/
http://www.inspiringfitness.co.uk/;news;item/3/67/t/Reduce+The+Effects+Injuries+Have+On+Your+Workouts/
Sunday, 16 May 2010
Saturday, 15 May 2010
You Won't Build Your Perfect House If You Can't Unwrap The Materials
I recently read a great analogy for digestion and macronutrient absorption. Picture this! You are renovating your home. Trying to build the house you’ve always wanted. You will need to demolish the existing structures to make room for the newer, better parts you intend to build. After the demolition work, you will have carefully selected exactly what building materials you need for the renovations and had them delivered.
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
- Bad breath, body odour, smelly feet
- Difficulty digesting food, so avoid certain food
- Food allergies
- Indigestion, wind, heart burn or bloating
Proactazyme is easy to use. Just take one or two tablets before eating, at least three times per day. The added bonus is that enzymes do not trigger a negative feedback, so your body will not decrease its endogenous production. That is why everyone should take Proactazyme, regardless of whether you have any of the above symptoms list above. That way, you will be ensured to have the building materials available when you need them.
Tuesday, 11 May 2010
Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery
The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury
When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino
acid leucine, to support new cell growth and repair” he says.“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”
When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.
Thursday, 6 May 2010
Twelves Clinical Points From Poliquin Worth Knowing
The following is a reproduction of a recent blog by Charles Poliquin on hormones and their effects on body composition and fitness.
Today, Dr. Rakowski was lecturing at the Poliquin Strength Institute for the Biosignature Continuing Education Series. Here are 12 clinical pearls you missed out on:
- People who thrive are the ones that make and metabolize acids correctly. Acid can be your friend if you manage it properly.
- Here is a pearl from Dr. Rakowski, he showed a scientific paper on B12 absorption and brain aging. If you don't absorb B12, your brain
ages 617% faster! As I have stated before, the greatest impact of not testing
your HCl levels is compromising your brain health.- Growth hormone is a significant anti-depressant. Deep sleep is the real way to achieve optimal growth hormone levels.
- The major benefit of using Arginine is boosting growth hormone during effort, besides boosting NO2.
- Only fat people make too much estrogen.
- People who have elevated triglycerides have low levels of growth hormone.
- The body ignores constant stimuli. Changing everything constantly is one of the keys to success whether we are talking about training, diet, or supplements.
- Brain derived neurotrophic factor is a strong anti-depressant produced by exercise that induces lactic acid production.
- Learning improves 20% after exercise. Why are we canning Physical
Education classes?- Charlie Chaplin fathered a child when he was 80. Sexual dysfunction is rampant because people are simply unhealthy.
- Low-grade systemic inflammation (metaflammation) is associated with obesity,
insulin resistance and chronic disease (Brithish Journal of Nutrition (2009) 102, 1238-1242- Friends do not let friends get fat.
- Sleep is your most powerful anti-inflammatory agent.
Wednesday, 5 May 2010
Friday, 30 April 2010
Shakira - Waka Waka (This Time For Africa)
The song 'Waka Waka (This Time For Africa)', sung by Shakira, has been chosen as the official athem for the upcoming World Cup in South Africa, apparently controversially beating out K'naan's 'Wavin' Flag'.
The question begs, why a Colombian singer has been chosen as the official ambassador of the World Cup in South Africa, despite her being able to adequately belt out a song and looking smokin' whilst doing it?
I hadn't heard either song till today but after watching the Shakira clip, I have the following comments
BTW, the Shakira video is below
The question begs, why a Colombian singer has been chosen as the official ambassador of the World Cup in South Africa, despite her being able to adequately belt out a song and looking smokin' whilst doing it?
I hadn't heard either song till today but after watching the Shakira clip, I have the following comments
- If you are going to get Shakira to sing the song, why not have her in the music video (see previous point on smokin'ness)?
- How come the only footage of English footballers featured Beckham and Owen who will both NOT feature in Capello's squad, through injury, though it is debatable whether Owen, and perhaps Beckham, ever had chances of being selected
- Harry Kewell and the Socceroos get a few clips in the video, which makes me feel that we may be finally considered a force to be reckonned with on the world footballe stage. Get in there!
BTW, the Shakira video is below
Saturday, 24 April 2010
Poliquin's Top 5 Supplements For Gaining Muscle Mass
Charles Poliquin, one of the world best known and respected strength coaches and educators, recommends the following supplements, in the following order for stacking on pounds of muscle. I'd have to agree with him.
- Omega 3s/Fish Oils
I have discussed the benefits of omega 3 fatty acids in depth before, and this is yet another one - A ground up vegetable and fruit drink to prevent your body getting too acidic, which causes muscle breakdown (catabolism). He also recommended combining a fruit and vege drink with added amino acids post workout.
Synerprotein is alternative perfect because it is a blend of soya protein isolates from non-GMO soyabeans, on a base of dehydrated brocolli, carrot, red beet, rosemary, tomato, turmeric, cabbage, Chinese cabbage, grapefuit and lemon bioflavenoids, and hesperidin. - Whey based protein shake first thing in the morning and post workout
For those who are dairy intolerant, soya, egg, rice/grain and pea proteins are good alternatives but they are not as rapidly absorbed into the body. You will also have to make sure that the protein source is complete. For example, combining pea and rice/grain proteins will give you the full spectrum of amino acids because grain is low in lysine but has sufficinet methinonine whilst pea is high lysine but lacks a lot of methinonine. - Carb based recovery formula post workout
- A decent multi-vitamin and mineral to prevent any deficiencies which can slow any training results.
Use these in combination and you will be having to walk through doorways side-on in no time.
Tuesday, 20 April 2010
Sunday, 18 April 2010
"Get Abs #1" - my advice
Matt Kay recently wrote a blog on the Inspiring Fitness website that highlighted the need to reduce stress to help you achieve the six pack you desire. He highlighted the importance of coping with stressors and gave recommendations on how to deal with stress, like identifying the stressor, avoiding stressors, managing the stress, getting plenty of sleep and exercise, and nutrition and supplementation to help you cope with stress.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
- lack of appetite
- food cravings when under pressure
- indigestion and heart burn
- poor sleep pattern
- irritability with people
- indecisiveness
- loss of sense of humour
- simmering anger
- poor concentration
- feeling unable to cope
- switching to new tasks when the previous one has not been completed
- no interest in activities outside of work
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
- identify the stress and, if you can, remove or reduce it
- spend more time doing the things you enjoy
- identify what is preventing you enjoying the things you do
- improve time management - diarise everything and write lists
- only allow yourself to work a certain number of hours
- surround yourself with positive and supportive people - avoid stressful relationships
- take a 5 minute break every hour at work, 55/5 rule.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
- Perfectionism
- Desire to please others
- Insecurity
- Fear of failure
- Lack of flexibility
- Negativity
- Need for control
- Unable to ask for help
- Fierely independent
- Is what you dealing with really that important?
- Live in the present, not the future. Are things that bad today?
- What is it that I am stressing about? Why? Is it that bad?
- What good may come out of this situation?
- What is one way I could reduce the stress in this situation?
- Who can I talk to about this? Friends, partner, colleagues, boss, spiritual leader, shrink?
- Is there anything positive about this situation? Could I make it more so?
- What other coping strategies could I try?
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
- Make sure you have a decent breakfast with wholegrains and protein (oats, egg whites, etc)
- Eat some regular meals throughout the day
- Take a lunch break, do not eat at your desk or 'on the fly'
- Avoid sugars and refined carbohydrates (white pasta, bread, rice, etc)
- Try to avoid caffeine and stimulants
- Eats lots of fruit and vegetables
- Drink lots of water - dehydration of only 3% can increase your sense of effort by 70%.
- Meditate or just sit quietly for a few minutes, visualising non-stressful situations
- Listen to music, read enjoyable books and do not watch TV just for the sake of it
- Conduct deep breathing at least once per day
- Enjoy a long bath or shower... with a partner? ;-)
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
Monday, 22 March 2010
Tuesday, 16 March 2010
"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."- Vince Lombardi
Sunday, 14 March 2010
Saturday, 27 February 2010
A Bridge too big to cross?
I'd like to weigh in with my two cents/pence on the whole Wayne Bridge - John Terry thing.(For those either living under a rock, who don't follow football/socccer or distracted by Cheryl and Ashley Cole's marrital woes, it recently was undercovered that John Terry slept with Bridge's ex-girlfriend, and mother of his child (same person, not one mother, one girlfriend), when they both played for Chelsea).
I have a respect for Bridge for his decision to withdraw himself from the England squad because he felt that he could not spend large amounts of time in the company of Terry. This was a big decision for Bridge because of, the aforementioned, Cole (who is first choice for England in the left back position) being injured thus Bridge, whom is his understudy (what is it with left backs and their ability to be involved in affairs of the heart or some other appendage!?), being the obvious choice to start the match as well as likely to be first choice left back in the upcoming World Cup, if Cole was not to recover from his fractures leg.
He has potentially handed away his last chance to compete at the highest level, especially when he was likely to get a lot of game time. This shows real character.
There was apparently a lot of pressure on Bridge to put his principles aside and do what is best for his career and professional profile. Yet Bridge chose to be the bigger man.
And he did not bow to pressure to show any respect to Terry during the traditional hand shake before the encounter between Bridge's Manchester City and Terry's Chelsea today.
I have been reliably informed by former coaches at Chelsea FC that Bridge was one of the hardest working players there. One of the only ones to do extra sessions in the gym to try to improve himself. This could be because he was always behind Cole in the pecking order for both England and Chelsea, and he felt he needed to improve himself. But many of a pro footballer would have just gone about their work, knowing that Cole, being a bit of a poster boy for football and hailed as, debatably, the best left back in the world, was very unlikely to be dropped from the team.
Without knowing the man, I assume that Bridge realised his position within English football and worked hard to make himself a better athlete, simply because that is what he is paid to and wanted do. This mental attitude and his ability to stand by his principles in this whole affair (mind the pun) has lifted Bridge even higher in my esteam.
Good on you Wayne Bridge!
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